Doctor Reveals 7 Habits For Maintaining Strength And Health At 44

Staying active from adolescence through adulthood has often been emphasised more than maintaining fitness in your 40s. However, experts suggest that starting a fitness routine after 40 can be highly beneficial for combating muscle loss and other health issues. If you are wondering about the right lifestyle changes to make, Harvard-, Stanford- and AIIMS-trained doctor Saurabh Sethi shares insights in a video on Instagram, captioned, “I'm 44. Here are 7 habits I follow to stay strong & healthy — as a gastroenterologist.”

Check out the simple habits he follows that may benefit men in their 40s:

1. I protect my sleep

Dr Sethi says he sleeps for 7–8 hours most nights, adding, “Poor sleep disrupts gut bacteria, blood sugar control and inflammation.”

2. I move every day and prioritise protein

He recommends strength training, daily walking and adequate protein intake, noting that “muscle is one of the strongest predictors of long-term health.”

3. I prioritise fibre

The doctor suggests consuming fibre-rich foods such as beans, vegetables, berries and seeds. He adds, “Most people get only half the fibre they need.”

4. I eat fermented foods

This includes foods like yoghurt, kefir, kimchi, sauerkraut and dahi. According to him, these are “simple ways to support a diverse gut microbiome.”

5. I limit ultra-processed foods

Dr Sethi admits that while he cannot limit ultra-processed foods “perfectly”, most of his meals are made from real, whole ingredients.

6. I manage stress

Stress is a major contributor to poor health. The health expert explains, “Chronic stress slows digestion and disrupts the gut-brain axis.” He adds that he manages stress by practising meditation regularly.

7. I stay curious and keep learning

For him, creating science-backed content keeps him learning every day. This highlights the importance of continuous learning, even in your 40s, for overall well-being.